Thanks, i dont know how much the t-bar weighs so just documenting the weight in it.

Coop_de_Ville wrote:Thanks, i dont know how much the t-bar weighs so just documenting the weight in it.

I never count the bar on them either - But 50kg? Come on Coop you can surely do better

Maybe i can i will have to investigate

Quality squats CDV

T bars .....well

Power Clean Technique Session

1.A Jump Shurg

50kgx5

2.A Hang Clean

50kgx5

3.A Power Clean

60kgx5
60kgx5
70kgx5
70kgx5
70kgx5


Getting there, hip extension is getting better but still could do with more of a drive.

Session 2 (Week 4)

1.A Squats (Full Depth)

Barx8
60kgx5
80kgx5
90kgx5
100kgx5
110kgx5
120kgx5
120kgx5

All nice, good depth.

2.A Push Press

40kgx5
45kgx5
50kgx5
55kgx5
60kgx5

3.A Deadlift

60kgx5
100kgx5
120kgx5
140kgx5
160kgx5

All above with Double Overhand Grip

All below with Mixed Grip

170kgx5
175kgx5
180kgx5
185kgx5 PB

Very pleased, the weight came up nice and smoothly and technique was the best on the last set.

4.A Pull Ups

BWx5x5

Very pleased with the session, was getting a bit tired towards the end probably due to lack of carbs this morning for breakfast. But all good.

Deadlifts have come on well. Nice one.

Niiiice! Rocksteady must be feeling threatened with your deads now.

Nice deadlifts mate.

deadlifts on way up mate, good work. Whats your 1 rep pb?

When i was working in very low reps I got 220kgx1 that was a while ago though. I am definitely stronger now than I was then so would be interesting to see how I get on.

Session 3 (Week 3)

1.A Squats (Full Depth)

Barx8
40kgx5
60kgx5
80kgx5
100kgx5
120kgx5
135kgx5
145kgx5
160kgx3 PB
135kgx5
117.5kgx8

Top set came up a lot easier than I thought it would be, happy days.

2.A Bench Press

50kgx5
60kgx5
70kgx5
80kgx5
90kgx5
100kgx3
85kgx5
80kgx8

All good, like the squats the top set was easier than expected.

3.A Power Clean

60kgx5
70kgx5
80kgx5
85kgx5
90kgx5
95kgx5

Technique improving, had in my mind having the aiming point on my legs like the video on Aders journal mention, it helped.

4.A Pull Ups (Dead Hang)

5
5
4+1
4+1
3+1+1

Really nice session today, feel quite pumped up for it, met a new girl last night who seems very keen so maybe that is jacking my test up a bit.

Sweet PB on the squats mate.

What's the reason for the 135kgx5 set?

I can understand a back-off set of say 117.5kg as you did, for say 8+ reps etc, but can't see why dropping to 135kg after having hit the heights of 160kg for 3??

It wasnt in the original plan but I ended up doing it in week 2 for some unknown reason. I think and its not doing much harm and it adds to the volume.

It wasnt in the original plan but I ended up doing it in week 2 for some unknown reason. I think its not doing much harm and it adds to the volume.

High volume isn't always good. Personally I'd leave that one out and do just 1 "back off" set. The back off set aiming for either 10 or 20 reps depending on how good you feel, what else is to do etc etc.

Hope you don't mind me chipping in with that.

No worries, I appreciate the info.

Session 1 (Week 5)

1.A Squats (Full Depth)

Barx10
40kgx5
60kgx5
80kgx5
100kgx5
120kgx5
135kgx5
145kgx5
155kgx1
160kgx5 PB

Very happy with the top set, the last rep flew up as quick as the first. Form wasn't totally there which was odd because the lifts themselves felt good and none were a grind.

2.A Bench Press

60kgx5
70kgx5
80kgx5
85kgx5
90kgx5
95kgx1
100kgx5 PB

Same as the squats a good consistent set.

3.A T-Bar Row

50kgx5
55kgx5
60kgx5
65kgx5
70kgx5

4.A Chins

5x8BW

Very pleased with the PBs this session and with the overall gains over the last 4-5 weeks.

Excellent stuff. Bench is looking good too!

^^ AGreeed nice squat & bench PBs - T bars looking better too

Nice squatting mate.

Session 2 (Week 5)

1.A Squats (Full Depth)

Barx8
40kgx5
60kgx5
80kgx5
100kgx5
120kgx5
120kgx5

2.A Shoulder Press

40kgx5
45kgx5
50kgx5
55kgx5
57.5kgx5
60kgx5

3.A Deadlift

60kgx5
100kgx5
120kgx5
140kgx5
155kgx5
170kgx5
180kgx5
185kgx5
190kgx5 PB

Once again happy with the PB, was in the zone for these.

4.A Pull Ups

BWx5x5

Good session continuing the overall increase.

Nice DL's there- You seem to be getting a lot of PB's atm - Nice work

Session 3 (Week 5)

1.A Squats (Full Depth)

Barx8
40kgx5
60kgx5
80kgx5
100kgx5
120kgx5
135kgx5
145kgx5
155kgx5
162.5kgx3 PB
120kgx8

All came out nice with good form. But this really took alot out of me.

2.A Bench Press

60kgx5
70kgx5
80kgx5
85kgx5
90kgx5
102.5kgx3 PB
87.5kgx8

All good.

3.A Power Clean

By this stage I was exhausted

60kgx5
70kgx5
80kgx5
90kgx5
95kgx3 (F for 5)

4.A Chins

8

Even though I got some PBs and the lifts were good I was totally exhausted by then end. It is week 5 and I did plan a deload week for week 6 so I guess everything has planned out nicely for this cycle. Very pleased with the results from it with a big improvement in everything both size and strength.

Also very pleased with the bird I have been chatting to, she is very keen and likes my lycra bob sleigh race suit, shes even asked for private viewing!

This cycle had been good for you! Pbs left right and central...